The holidays are here — and while this season is full of family, fun, and festivities… it can also throw your routine way off track. Between travel, parties, late nights, and packed schedules, it’s easy to let your health slide and tell yourself you’ll “start again in January.”
But here’s the truth: you don’t need to be perfect — you just need to stay consistent.
Small, intentional actions right now will make a massive difference in how you feel heading into the new year.
That’s why we created the TAO Holiday Health Guide — simple habits to help you keep your momentum strong no matter what the season brings.👇
🥩 1. Prioritize Protein at Every Meal
Protein keeps you fuller longer, supports muscle, and stabilizes your energy during long, busy days.
Aim for a palm-sized serving at each meal:
- Eggs
- Beef
- Chicken
- Fish
- Greek yogurt
- Cottage cheese
On the go? Pack a protein bar or shake to bridge the gap.
And remember: High Fat, Moderate Protein, Low Carb is the foundation we want to focus on — especially during a season full of extra treats and temptations.
💧 2. Stay Hydrated
Between travel, caffeine, holiday cocktails, and disrupted schedules, dehydration sneaks up fast.
A simple rule of thumb:
➡️ Drink at least half your body weight in ounces of water daily.
If you’re feeling sluggish or sweating more than usual, add electrolytes or a small pinch of salt to your water to help maintain energy and balance.
😴 3. Make Sleep a Priority
Your best recovery tool isn’t a supplement — it’s sleep.
Aim for 7–8 hours each night so your body can manage stress, support your immune system, and keep you mentally sharp through the holiday madness.
Nights running short? Even a 15–20 minute nap can make a difference.
💪 4. Keep Moving
This season doesn’t require perfect workouts — it just requires movement.
You don’t need an hour-long training session to stay on track.
If you can’t make it to the gym, get outside for a walk, play a game with family, just simply get movement in your day!
Consistency beats intensity.
Focus on showing up for yourwelf, not burning out.
🥦 5. Choose Real Foods
Food is fuel — especially during a season packed with temptations.
When possible, stick to whole, natural foods and limit heavily processed snacks. You’ll notice:
- More stable energy
- Better digestion
- Fewer cravings
- More control over your choices
Need recipe inspiration?
👉 brokenscience.org/fix
Keep Your Progress Alive — Don’t Start Over in January
You don’t need to hit pause on your health this holiday season.
Stay consistent, move daily, hydrate often, and give your body what it needs to feel its best.
Small actions compound — and you’re building momentum that will carry you into the new year stronger than ever.
Let’s finish the year strong 💪
— Katie & The TAO Training Team